The coating on the fish is so zesty and perfectly balanced that you don’t want to stop eating this. And at only 150 calories per serving, you CAN keep going ! Very satisfying with a big, bold flavor.
150 calories per serving
2 t oil
2 t Dijon mustard
½ t salt
½ t cajun spice (or more depending on your tastebuds)
4 6 oz. 1 inch thick fillets of cod, tilapia or other whitefish
1 T fresh lemon juice
Preheat oven to 400 degrees. Mix oil, mustard, salt and spice and brush onto fish fillets. Line baking sheet with foil and spray with Pam. Place fish on sheet and bake 20 minutes or until fish flakes and is done. Sprinkle lemon
juice on fish and serve immediately.
Cod is a nice white fish available in all fish markets and in most super markets. It is the fish of choice for fish sticks, but in its fresher unfrozen form, it has so much more flavor. If you can’t get cod, halibut will work nicely too. This is a great simple dish that doesn’t skimp on the flavor.
122 calories per serving
4 4 oz. cod filets
Salt and pepper to taste
3/4 T chili powder
4 lemon wedges
Preheat broiler. Spray baking sheet with Pam and place filets on it. Sprinkle filets with half the salt, pepper and chili powder. Broil 3 minutes. Turn and sprinkle with the remaining salt, pepper and chili powder. Continue broiling another 3-4 minutes or until opaque and done.
When out of the oven, spritz with the juice of one lemon wedge. Serve immediately.
This is one of the best chowders I have had ! The broth is just creamy enough without being too much – the chowder has just enough fish flavor (unlike some clam chowders that can really be too much) – and the potatoes and beans make it very filling. This mild chowder will be a favorite in your house in no time !
380 calories per serving
16 oz. clam juice
1 C water
1 onion, chopped small
1 celery stalk, chopped
15.5 oz. cannellini beans, rinsed and drained
14/5 oz. can diced new potatoes, rinsed and drained
1 c frozen corn
1.2 t dried thyme
1/2 t salt
1/4 t pepper
1 t onion powder
leftover cod from Lemon and Herb Cod recipe
3/4 c fat free half and half
Place first 4 ingredients in a pan and bring to a boil. Cook, covered, 1 minute and then add beans, potatoes, corn, thyme, salt, onion powder and pepper and bring to a boil. Then reduce to a simmer and cook, covered, 10 minutes. Then break 1/3 of the potato and bean mixture with the back of a spoon and break the cod into large pieces and add to the chowder with the half and half. Reduce heat to low and simmer very gently about 5 minutes.
(If you haven’t made the cod recipe, you just need 1 1/2 lb. broiled cod for this dish)
This is a great quick recipe that produces a really moist and flavorful fish fillet. And you even get enough cod broiled to use it in a great chowder recipe that I’ll post in the next day or two 🙂 If you are not going to make the chowder, just reduce the cod to 1 ½ pounds and proceed accordingly.
4 servings (plus leftovers for chowder)
255 calories per serving
1 garlic clove, peeled
2 slices whole wheat bread torn into pieces
2 T parsley leaves
1/2 t lemon zest
2 t oil
2 T plain fat free yogurt
2 t lemon juice
1 3 lb. cod fillet cut into 8 pieces
16 oz. package frozen stir fry vegetables
Mince garlic in food processor. Add bread and parsley and pulse until crumbs form. Add lemon zest, 1 t oil and 1/8 t salt and pulse to mix. Place in a bowl. Combine yogurt, lemon juice and 1/8 t salt. Preheat broiler and spray the rack of a broiler pan with Pam. Place fish on rack and broil 4 minutes. Turn and broil another 4 minutes or until fish is done.
Take 4 pieces and refrigerate up to 2 days for the New England Chowder recipe. Spread yogurt mix on the other 4 pieces and then sprinkle with the bread crumb mix and press so that the crumbs stick. Spray with Pam and broil 1 minute to brown crumbs. Remove to a plate and keep warm. Heat 1 t oil and add vegetables and stir fry 4-5 minutes. Serve with the fish.
The color was so vibrant and the sauce so flavorful that this did not seem light and forgettable like many fish dishes are – – instead, this was mmm mmmm good and the red pepper sauce was just perfect.
197 calories per serving
1 lb. cod fillets
¼ c flour
¼ c low fat zesty Italian dressing
½ c onions
2 oz. low fat cream cheese
¼ c roasted red peppers
¼ c chicken broth
1 clove garlic, peeled
2 T chopped cilantro
Coat fish with flour. Heat dressing in skillet on medium high and add fish and cook 5-7 on each side or until done. Place cream cheese, onions, peppers, broth and garlic in a blender and blend until smooth then spoon into a pan and bring to a boil on medium high heat then lower and simmer 5 minutes. Place fish on platter and top with sauce and sprinkle with cilantro.